Saturday
Open Gym from 9-noon. Come in for some Olympic lifting, Mobility, or just drop by and have a cup of coffee.
Open Gym from 9-noon. Come in for some Olympic lifting, Mobility, or just drop by and have a cup of coffee.
WOD To help you decide, if you did Cindy last time do Mary this time. “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating
WOD: 5 rounds for time of: 50 feet of Overhead walking lunges 45/30lb barbell 21 burpees Post loads and times to comments…..
I want to stress that on our strength days strength IS the emphasis, not the conditioning part. MAX EFFORT Squat Clean 3,3,3,3 Look for a 3 rep max. (touch and go from floor) Conditioning: row for 3 minutes as fast as possible Scored based on total meters. Post loads and
WOD “Fran“ Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post loads and times/thoughts to comments…..
We will be open from 9am until noon today. Shoulder press 3,3,3+ Push Press 3,3,3. Push jerk 3,3,3. WOD Three rounds for time of: Run 400 meters 12 Deadlifts: body weight 15 Box jump, 24/20 inch box Post time to comments.